Wednesday, September 21, 2016


8:00 EMOM
2 Overhead Squats @ 70%

15 Front Squats (135/95) - From the floor
15 Handstand Push ups

Post WOD
100 banded face pulls

Tip of the Day
If you have passed the strength test for handstand push ups, and have been given permission to kip, timing of the kip is crucial.  If you press out of the bottom before your hips have fired, your kip is doing you no good.  Let your hips fire first to pull you off the floor, then press with your arms.